Cardio From HELL

Today's cardio was supposed to be a combination of legs/cardio.  What this means is; I was supposed to pull a weighted sled, on a trail for (a) one mile or (b) ten minutes.  Let's just say I got a little overzealous.  I took my kids to a local park that has trails, loaded up my sled with originally 85 pounds and ended up chucking off 25 pounds at about a quarter mile.  Pulling a 85 pound sled across gravel, grass, dirt and concrete for just that quarter mile I thought my legs were going to fall off.  The grass literally makes the sled feel like it's hit quicksand!  Once I took off a twenty-five pound plate, hit the sand I could move a bit faster but reality set in.  There wasn't any way I was going to come close to a one mile pull before ten minutes with 60 pounds My Nike app kept pausing, resuming, pausing and I'm pretty sure I dropped the "F bomb" to many times to count.  When I finished my app didn't even get the entire pull.  My three kids, espesially my sixteen year old cheered me the last quarter mile as I reloaded the twenty-five pound plate and walked backwards up a slight incline to finish off the last quarter mile with 85 pounds. I wouldn't have done it without them! 

Although I didn't make the one mile sled pull like I thought I would; I did get one hell of a cardio/leg workout.  My legs are still screaming!   I will be rethinking my weight until I'm able to master that one mile walk in 10 minutes.  Secondly, I will bring bug spray!! I have mosquito bites all over me.  I learned two valuable lessons; check your ego at the path and never underestimate sled pulls in grass again.  Here is what my app did manage to get.  I'm not going to get discouraged, instead my goal is to hit a half mile using 35 pounds by next week.   Train hard! 

Lifting Heavy and Fueling My Body

I’m working harder in the gym.  Increasing the load volume and increasing my time under tension.  My muscles are sore and I’m focusing on listening to my body and taking much needed rest days.  Fueling my body correctly to avoid overeating as well as illness is important.  I’m making sure I am eating good carbohydrates like oatmeal, oat bran, sweet potatoes and brown rice.    Don’t be afraid of carbohydrates, they are an important energy source for the body.  It is important to understand a healthy balance of carbohydrates, protein and good fats.  Our brains use carbohydrates to function and send messages throughout our body for our systems to work.  Depleting carbohydrates for long periods of time can increase health risks.  During the final stages before a competition carbohydrates will begin being tapered down. This is for the competition and once it’s over carbohydrates are consumed again. Understand sustaining extremely low carbohydrate intake for really long periods of time is not healthy.  Muscle growth requires a greater percentage of carbohydrates than protein. 

Wednesday Workout

Single Leg Deadlift	Set 1/ 12 Rep/ 88 lb.	Set 2/ 12 Rep/ 88 lb.	Set 3/ 8 Rep/ 97 lb.	Set 4/ XX
Double KB Front Squats	Set 1/ 12 Rep/ 77 lb.	Set 2/ 10 Rep/ 79 lb.	Set 3/ 8 Rep /88 lb.	Set 4/ 7 Rep/ 97lb.
Skaters	Set 1/ 12 Rep	Set 2 / 12 Rep	Set 3/ 12 Rep	XXXX
Strict Pull-up SS Narrow Grip Ring Rows	Set 1/ 4 Rep SS 12 Rep	Set 2/ 2 Rep SS 10Rep	Set 3/ 6 Rep (Band Assisted) SS 5 Rep	XXXX
Bicep Curls BB	Set 1/ 12 Rep/ 45 lb.	Set 2/ 10 Rep/ 55 lb.	Set 3/ 9 Rep/ 55 lb.	XXX
Tricep Dips Plate Loaded	Set 1/ 12 Rep/ 25 lb.	Set 2/ 8 Rep/ 35 lb.	Set 3/ 10 Rep/ 45 lb.	XXX

 Rest time between each set :60 to :90 seconds and :20 seconds between Skater sets.  

Journey to Competition

In six years I've managed to set several fitness goals.  Goals I set and achieved include;

• Losing 60 plus pounds

• Learning Muay Thai

• Complete a half marathon (2)

• Complete a 15K Trail Run

• Master Pull-ups

• Become an RKC

My goals for 2015-2016:

1. Graduate January 2016 with my Bachelors in Kinesiology Major Fitness Management and Personal Training and Minor Health Education. Can't wait! Only three more classes remaining plus my internship.

2. Compete in April 2016 in my first Bikini competition.  

It's important to have goals in order to keep you motivated.  Is it necessary for them to be something big?  NO! Goals can be as simple as; I will train four days a week.  This is a simple goal for someone who wants to see more results but only goes to the gym once a week.  Goals are prioritizing something you want and working towards it with a plan.   "I want to go on vacation to Europe."  When do you want to go?  How are you going to pay for it?  Set the plan and put yourself into action to achieve the goal.  

My goals aren't for everyone and that is okay.  Don't discourage anyone if they tell you something they desire to achieve.  If you don't agree with their goal it's okay.  Be there to support them and give them encouraging words.  Listen don't speak.  Sometimes people just need you to listen without giving input.  I am putting my goal out there because if I don't I won't do it.  I will bail out because I am terrified or don't believe I can get myself ready.  

Road to training Workout

Hex Bar Deadlifts     Set 1 195#/12 Rep

            Set 2 - 205#/10 Rep

            Set 3- 21115#/10 Rep

Step-Ups         Set 1 - 88#/ 12 Rep

            Set 2 - 88#/11 Rep

            Set 3- 97#/ 8 Rep

Renegade Rows    Set 1- 35#/ 12 Rep Rt/Lt

            Set 2- 44#/12 Rep

            Set 3- 53#/ 8 Rep

Floor Press        Set 1- 35#/12 Rep Rt/Lt

            Set 2 - 44#/ 8 Rep

            Set 3- 44#/8 L/ 9R Rep

Double Kettlebell Cleans

            Set 1- Dbl 35# / 12 Rep

            Set 2- Dbl 44#/8 Rep

            Set 3- Dbl 53#/6 Rep

Single Kettlebell Press

            Set 1- 35#/12 Rep Rt/Lt

            Set 2- 44# / 8 Rep Rt/Lt

            Set 3 - 44#/ 8 Rep Rt/Lt

Cardio- 53# Kettlebell One Arm Swings 100 Reps in 5:00 minutes

Skill- Turkish Get-up 10 minutes 1 R + 1 L , 5 Sets with 5 second pause each transition

30# Kettlebell

Preworkout- 8 oz coffee

Post Workout- Beverly International Muscle Provider (1 Scoop) 8 oz water

1 Small apple

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·          The psychology behind eating

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·          How to eat for your body type

·          Learn why macronutrients (carbohydrates, proteins and fats) are important         

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·          Sign-up Online

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o    Lifestyle Goal

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Stop Violence Against Women

I know this is off topic from many of my posts but I do believe it has a great deal to do with women’s health.  Domestic violence is a serious matter! Interestingly two serious domestic violence stories have come across my news feed in the last two days.    The first story is the case of Christy Mack  23 year old ex-porn star.  Which unbeknownst to me grew up in the small town of Edinburgh where I spent thirteen years of my life.  I don’t know Christy nor even remember her since she’s fifteen years younger.  The other story is a young 19 year old girl viciously gang raped, in broad daylight with hundreds of people watching. This act of violence was even videotaped and nobody stopped it.  It brings me to this question what are women worth to our society?

I ask this question because in the case of Christy Mack, she has received so many hate messages and notes saying she deserved it.  Why? Is it because of her profession?  Does any women, girl or child deserve sexual or physical violence?  As a society we have really lost our humanity.  Christy Mack was allegedly beaten within an inch of her life by former MMA fighter War Machine.  I say allegedly because his trial is in September 2015.  Her injuries included a ruptured liver, broken teeth, and eighteen broken bones.  However because of her profession she is blamed for the beating. 

The young girl raped on spring break in Florida, fortunately doesn't remember the incident but it is on video.  I’m sure during the trial she will eventually have to see the brutal attack that occurred against her.  Two college guys have recently been arrested and several others arrests are expected to occur.   What is concerning to me, as a mother of two girls; why didn’t anyone stop this from occurring.  Where is our humanity?  This girl was brutally raped my multiple people.  The video is long and nobody called the police. 

Domestic violence and sexual assault rates are increasingly high.  These stories are coming across our news in such high rates.  If you witness domestic abuse or sexual assault speak up.  Don’t let things continue to happen and watch.  If you are afraid for your safety, find a safe location and call the police.  Think about your sister, mother, daughter or any other female you know and take action. 

If you are being physically or sexually abused then contact the National Domestic Violence Hotline .  or if you live in Indiana contact the  Indiana Coalition Against Domestic Violence. 

Get involved! Take a stand and stop violence against women and children.  

Lose 10 Pounds in Seven Days! B.S.

Today as I scrolled through Facebook, I happened to see a story with the headline, “Lose 10 pounds in Seven Days."  First thought, idiotic! If I could have lost 10 pounds in seven days I would have been all over that crap when I was losing weight.   Instead I did it the healthy way; increasing my daily exercise to include cardiovascular training and resistance training as well as cleaning up my diet.  I didn't have a clue what I was doing but that wasn't going to stop me.  

These fad diets are ridiculous!  It is unhealthy to lose that kind of weight in a seven day period, not to mention this diet called for eating grapefruits only.  No thanks! I think I would like to keep my teeth.  Additionally, when you lose that much weight it isn't fat!  Come on do you think you will lose fat that fast??  NO! Instead you lose  water and muscle.  I don't know about you but I'd like to keep my muscle so I am capable of walking, standing from a seated position, eating and playing with my kids.  Muscle mass begins to decrease at the early age of 30.  This is called Sarcopenia, physically inactive people can lose up to 3-5% of muscle mass per decade! Imagine how much more muscle mass is lost when doing these crazy diets on top of avoiding exercise.  Can you stop sarcopenia from occurring? No, but it can be slowed down greatly by adding a resistance training program and doing it for the remainder of your life.    These rapid weight loss promises set people up for eating disorders.  

How to safely lose weight:

• Think about genetics, instead of comparing your body to ridiculous models or fitness magazines look at your family.  If you have shorter, thicker family members you cannot change genetics.  If you have long, lean family members and you want to put on mass, be realistic about how large you can get.  
• Eat a well-balanced diet- If you avoid eating foods then you become a fat storing machine.  I'm positive you don't want that and it won't help you achieve your goals.  
• Consume your Macro-nutrients; Carbohydrates, Proteins and Fats.  Yes fats!  Good fats; nuts, avocados and natural peanut butters are a few.
• Caloric Restriction needs to be at a maximum of 1000 k/cal a day but if you train then stick to 500.  We do rigorous training and I couldn't perform if I cut my calories to some unimaginable amount.  
• Gain muscle by avoiding alcohol, eating lean proteins, consuming good carbohydrates (lots of vegetables) and resistance exercises (6-12 reps at 67-85% 1RM).  This will allow for muscle hypertrophy.  
• If you want substantial amounts of body mass lost quickly the consequence is substantial amounts of lean muscle lost.  
• Gradual weight loss allows for maximum fat loss and maintaining lean muscle mass. 
• Do not cut calories lower than 1800 to 2000 if you train frequently.  
• Avoid Low Energy Density foods- Like chicken broths, fruits, and don't eat salads every day!
• Record how you feel before, during and after a meal.  Also journal if you are a binge eater or stress eater.  

New Beginnings

This week has been a struggle to say the least.  Tonight as I prepare dinner a sense of peace comes over me.  I should be struck by panic but for the first time it's not there.  As I prepare dinner and watch my boys an their dad in the yard I'm happy.  I feel blessed!   This week I found out that I lost a great opportunity for an internship and possibly a job.  I spent two days crying and completely upset.  I cried mainly because I was already stressed about my husband possibly losing his job.   I realized today what I want to do with my life.  I graduate shortly with a Bachelors of Science in Kinesiology, Major in Fitness Management and Personal Training and a Minor in Health Promotion.  What do I want to do when I grow up?? Wellness Coaching!  I love what I currently do with our members at the School of Strength and I think we could grow to so much more and help so many in our community.  Not only do we train our clients, offer community, build friendships but we help them lose weight and reach their goals.  

Today, April Fools Day my husband begins a new journey as he resigned from his position after 8 years with a family owned business.  The terror wasn't there instead peace and relief.  He is taking these last days of our childrens spring break to spend time with the kids.  This is something he hasn't been able to do in a long time.  Am I scared? A little but he's already getting offers so I know this will pass quickly.    

The me before would have grabbed a bottle of wine and maybe a quart of ice cream to drown myself  and feel numb.  Seven years after I said good-bye to that person I refuse to let her creep back into my life.  If you are struggling with life and deal with stress by using food as your drug, I can assure you it gets better but only when you take the first step.  

Enjoy this beautiful day with your family.  Stop, enjoy life and most importantly LIVE!! 

Oh yeah dinner tonight is baked chicken and steak fajitas! Easy breezy clean Figher Diet food!